Blackbird CrossFit – WOD
Overhead Squat (3 x 3 x 3 x 3 x 3)
Snatch Complex (2 x 2 x 2 x 2 x 2)
Steps for 1 rep:
1 – Perform a Halting Snatch Grip Deadlift into a snatch pull.
2 – Perform a Squat Snatch from the ground.
3 – With the bar remaining overhead from the snatch perform 1 Overhead Squat.
Metcon (Time)
21-15-9
Overhead Squats 95# / 65#
Pull-ups
Rx+
21-15-9
OHS 135# / 95#
C2B Pull-ups
BEG: Metcon (Time)
15-12-9
PVC Overhead Squats or air squats
Pull-ups
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs